Category: strength training

No doubt the holidays are a joyous time. With that joy comes more parties, festivities and celebrations. As the end of the year closes in, our waistlines expand. Join in POW!’s Annual Christmas Crunch Challenge, 25 Days of Core Training. Instead of finding yourself welcoming 2015 with a new pant size, commit 4-7 minutes each... Read more »

There are so many fantastic sport specific exercises for boxing, muay thai, MMA and kickboxing. I consider this to be a fundamental exercise. It offers a true application of straight punches. The difficulty with this exercise is that you need to know how to punch before adding it to your routine. This exercise expects you... Read more »

The kettlebell is quickly becoming the trainer’s favorite tool. So many fitness professionals are incorporating kettlebells into their routines, as well as their cleints. This exercise is a great one to add into any fitness program. However, it is great for the martial arts practioner because is recruits many of the same muscles and used... Read more »

Kettlebell training can be adapted in so many different ways. Below you will see a yoga application of the kettlebell that happens to have great sport specific value for kicking. The combination of having to perform this exercise while balancing on one leg makes it more than just a basic way to tighten the obliques.... Read more »

The Russian kettlebell can offer so many challenges. They offer a dynamic experience in any workout setting. Since this week is dedicated to giving you one exercise each day, I will also give a little information daily on how kettlebell training is useful for the martial artist. Kettlebells have a way of recruiting your... Read more »

I had my third child on March 29th. Although I was active throughout my entire pregnancy with punching, kicking, teaching, weight training, yoga and so on, I had concerns about losing my pregnancy weight. This is a concern that equalizes all mothers-to-be. Eager to get back at it all, I really went straight... Read more »

Try boosting your metabolism by waking up 15 minutes early. Even 15 minutes of training, if it is high intensity can have a positive impact on your physique. You will see changes in your body in a fairly short period of time if you give yourself a kick in the ass when you wake up... Read more »

I have been approached by several media outlets over the past year asking if the popularity of MMA, bred by reality shows like, The Ultimate Fighter ( on SPIKE http://www.spike.com/show/22307 ) and Fight Science (on The National Geographic channel http://channel.nationalgeographic.com/series/fight-science ) has driven more students to train MMA. The answer is Yes! Every couple of years... Read more »

Here are some great strength training routines that are organized by the length of time they require. These are a fantastic way to kick up your metabolism. Strength training is valuable to the body, that any amount of time you are willing to allocate for it – is worth it. Whether you devote 10 or... Read more »

Meet The Blogger

Katalin Rodriguez Ogren

Katalin is the Owner of The POW! Gym (powgymchicago.com),which has been in the West Loop since 2001. She is a 4 time black belt and has 30+ years in the martial arts/combat sports. She is an international presenter and writer for both the martial arts and fitness community. Katalin is the mother of 3 children and married to the most handsome Chicago Firefighter. She is very active in the West Loop in Chicago and serves on the Board of Directors. Katalin is also consistently active with non-for-profits. She is author of the Book Weight Training for the Martial Arts and has written several training manuals.